Whole Foods Plant Based Diet
This approach centers on whole food, plant based that are unrefined or minimally refined. The basis is fruits, vegetables, tubers, whole grains, and legumes; it excludes meat of all forms…yes that means no chicken, fish, eggs, or dairy. In my research, some who prescribe to this plan do include a limited amount of meat and minimally processed foods. Highly refined foods are no nos including refined sugar, bleached white flour, and oil. That is the primary distinction from a vegan diet; vegans are not focused on the processing element, it is the source (no animals or animal products).
The Good
This is a lifestyle choice that most people make for their overall wellbeing or to manage and improve health issues. There is no calorie counting, carb or protein loading, or any other tricky strategy. In fact, calories and carbs aren’t tracked at all. So we can delete those tracker apps! The focus is eating clean whole foods. This is a popular diet for people with autoimmune illnesses, with research showing healing effects. It provides vitamins, minerals, nutrients, and plenty of fiber.
The Bad
There is controversy surrounding the protein content of this plan. How do plant based diets provide enough protein? The argument is that adults only need 46 g protein a day and most Americans consume too much. There is research for food combining to create complete proteins and nutrient balances as well. Often quinoa is touted as the complete protein for its amino acid profile. The keto, paleo, and other carnivores have scads of research and science arguing these points. I am including references for you to judge this for yourself.
The Ugly
This plan has numerous inflammatory foods included in the daily regime. Its basic premise to cut refined food is a noble start, but leaves a lot of potentially inflammatory foods as staples. Staying within the plant based diet and further refining the choices you make could eliminate some of this.
